JP CrossFit – Olympic Weightlifting

Snatch (EMOM 15 + HS)

One rep every minute for 15 min:

1-5: 73%

6-10: 78%

11-15: 83%

Then do a heavy single without a clock.

Snatch Grip Deadlift (2x(3+1) @85%)

3 segment snatch deadlifts + 1 snatch deadlift.

Segment = pause off the ground, at the knee, and in the power position

Snatch Pull (2×3 @90%)

keep your feet flat

Back Squat (2×5 @75%)

five sec eccentric on the first rep